How can you gain weight,Best way step by step

Gaining weight as a skinny person is not easy. It is frustrating to eat a lot but still not gain weight. one thing that skinny people do not know is that they have a fast metabolism which makes it hard for them to gain weight.

A fast metabolism means that your body burns all the calories you eat. As a skinny person trying to gain weight, you have to eat a lot more than your metabolism can handle. Naturally, creating a caloric surplus in your body will make you gain weight.

Probably you are skinny due to lack of knowledge of what it takes to gain weight. Below are the top five tips that will help you gain weight.

1.Training

Lifting weight is good for people trying to gain weight since it triggers the body to build muscle mass. If you do not train, the excess calories that do not burn will be stored as fat around your waistline. Your goal is to be muscular and not chubby. Therefore you will need to train. Remember, the more you train, the more calories you will burn, and therefore the more calories you will require creating a caloric surplus.

2. Eat more meals

You have been eating little food for years. Thus your stomach is small. If you are required to take at least 1500 calories a day for you to gain weight, it will be easier if you take 300 calories in 5 meals than having 500 calories in 3 meals. Create a bigger eating window. With eight sleeping hours, you are left with 16 hours to eat. Make a schedule of how you will have the five meals in those 16 hours.

3. Eat more protein

Protein is necessary for muscle building and recovery. the following are the best protein source for gaining weight; Whole eggs, chicken breast, tuna, cheese, and steaks. For you to build your body muscles, you will require at least 1g of protein per 1lb of your body weight per day. However, you should have in mind that some people will not gain weight or muscles without gaining fat as well.

4.Track your progress

Weigh yourself every week to check how you are progressing. Malnourished people will gain weight quickly in the first week due to an increase in bowel content and weight from the extra water as well. Continue eating the same if you gain weight; if you do not gain, you will have to keep adding more calories to your daily intake every week until you gain weight. You should know that the food that makes you gain the first 10 kg will not make you gain the next 10 kg. A skinny person with less muscle mass burns fewer calories than one with a bigger muscle mass. Thus, a person with no muscle will require fewer calories to gain weight as opposed to a more masculine person.

5. Eat More Food

The leading trick to gain weight is to consume more calories than your body can burn. The mistake that most people do is to go by their feelings. Your metabolism could be much faster than you think. You need to know how much calories your body needs for you to gain weight. Keep track of everything you eat to know how much calories you consume every day. You might overestimate your calorie intake if you go with your feelings.

In the first week, you will have difficulties eating all the required calories for you to gain weight. After maybe two weeks, your stomach will stretch and start getting hungry more often.

Leave a Comment